Squat day change 3 2nd squatting movement Back squat to calve raise. We're all different here but working up to around 20 kg down from your top set would be a good number.Why this movement ? As the weight is get heavier I find that my start position get further forward as set goes on,not a good thing.To calve raise you have to be upright so its just a body reminder Stay Upright and the change of thinking adds variation. 3 to 6 reps. 6 on the 1st set dropping to 3's on the last. 4 sets is … [Read more...] about HOW NOT TO KILL YOURSELF (Training for Masters) PART 4
Strength Training Programs
Bench Press Setup with Strength Bands Part 1 – Revisited – Steve Thompson
For those of you who don't know who I am and are thinking, "who is this clown?" - I have competed in two IPF World Powerlifting Championships.I am the holder of four New Zealand Powerlifting records and two All-round Weightlifting World records. I have been competing in the sport of Powerlifting for more than 15 years and have Bench Pressed double bodyweight in three weight classes.145kg @ 67.5kg, 165kg @ 75kg and 172.5kg @ 82.5kg bodyweight. Best 4 board press of 200kg. One of the … [Read more...] about Bench Press Setup with Strength Bands Part 1 – Revisited – Steve Thompson
Extreme Bench Press Variations for the Ultimate Press result! – Steve Thompson
Lets talk variation, every body knows bench press, there are still a few out there that don’t realise that a bench press consists of a full range of motion from chest to full lock out. A 1RM in the Bench Press does not count if your training partner is trying for a all time best upright row at the same time. Well to keep it simple, if you are a sprinter trying to increase his or her 100m sprint record! You sprint! Marathon runner, keep running! You want a stronger squat you squat! … [Read more...] about Extreme Bench Press Variations for the Ultimate Press result! – Steve Thompson
Supersets
Hey Ash, Just a quick 1. I'm about to go into a 5,4,3,2,1 x 4 program, my current upper body program is 3 x push/pull supersets done twice per week. Is this type of program fine for supersets or should I seperate the exercises? Cheers, lloyd. … [Read more...] about Supersets
Lower Body Power & Strength
Lower Body Power & Strength Ashley Jones These lower body programs originally came out of deciding to help out a great friend of mine with some advice for assisting with his burgeoning Cycling career. It also gave me an opportunity to gather my thoughts and to organize the many options I have programmed over time into a collection of programs. Also I now realize that the use of more single leg movements than I have previously programmed is of great benefit to … [Read more...] about Lower Body Power & Strength
Strength Training for Rugby/Rugby League Players
The attached strength program was specifically written for a Rugby prop forward but the philosophy and mechanics behind it make it applicable for any player wishing to increase their strength levels, irrespective of the position or the code that they playThe role of the strength and conditioning coach is to get the players strong and powerful so that the head coach can teach them how he wants them to play the game. This plan is an amalgam of the Westside training philosophies of Louie Simmons, … [Read more...] about Strength Training for Rugby/Rugby League Players
Week 1 – Off Season Physical Preparation for the Advanced Athlete
Off Season Physical Preparation for the Advanced Athlete with Questions and Answers By Ashley Jones … [Read more...] about Week 1 – Off Season Physical Preparation for the Advanced Athlete
Stephan Korte 3 x 3 Training Program
Author Ashley JonesStephan Korte came up with a system of training for Powerlifting called the 3 x 3, if you have not read his work it is well worth a look to see an excellent system, strengthonline is where he has published or google him up and have a look, my 3 x 3 x 3 system is somewhat different, if you have been following my workouts of the week over the last wee while you will see they have evolved to this over time. I have always been a programmer who is minimalist to get the most work … [Read more...] about Stephan Korte 3 x 3 Training Program
Power Play
Power Play Ashley Jones A simple and basic approach to inseason power training for all sports specifically rugby. Alternate weekly between two different set/rep/load protocols. In the first week utilize a schedule based on light and fast, an inter muscular co-ordination approach (Schmidtbliecher): 3 x 5 @ 60% of max, light and fast … [Read more...] about Power Play